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Christian Anto: week 4 day 4 SPF Nationals

Today was my first day attempting speed bench in about two months. I was not in excruciating pain but it definitely irritated my triceps. I don’t think I will be doing much of this during this training cycle. I will be saving my triceps for Max effort lifts.

DE Bench 52% 10×3: 190lbs
A1- DB Incline 15-12-10-8-6
A2-Lat Pulldowns 15-12-10-8-6
A1- banded push ups max – 80% – 60%
A2- pull ups Max – 80% – 60%
DB ITY pyramid 1-10
Low rows 6-8-10-8-6

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